We want to reinforce our positioning on the pause DL for the full lift to follow. Drive the knees back and out of the way at separation keeping tension in the hamstrings and a flat back angled roughly 45 degrees. At the pause the weight should be in the middle of the foot. Ball of foot remains in contact with the ground so we are not all the way back on our heals.

PrimerNew Training DrillSnatch High Pull Drop*This drill is used to ensure we are reaching full extension. Once we are fully extended we need to drop back down to our heels and receive the snatch as we would a power snatch. This transition should be slower than we are used to, slightly feeling like a short pause at the top and then a quick drop to the heels and lock out. Our extension is the focus on the snatch complex today.

Snatch4x (2+1)(Power Snatch + Hang Squat Snatch)

Clean4x (2+1)(Power Clean + Hang Squat Clean)

Strength4x6 Push PressBuild from the last time or around 65-70% for all sets